good workouts without buying equipment

[randiL]

I am overweight with constant back pain, I have a family of 6 and the only working person. I work graveyards also and other than walking and I do step aerobics and have a stationary bike. What other exercises can I do without equipment that won't strain my back too bad? I mostly need cardio since I am on a 1000 calorie deficit and have met that goal each week for 7 weeks now and have not lost pounds for the last 4 weeks in a row so I know I need more exercise on top of constantly meeting my deficit. Please help I have never worked out before this even at 31 years old and need help.

[glenstrek]

Here's a good GREAT article on body-weight exercises:

http://travelstrong.net/bodyweight-exercises/

Hope this gives you a good starting point.

[Brifit4life]

Look up Fitnessblender on  Youtube. They have great exercises you can do in your home. I believe they even have a few for those with back problems. Also, they have a website and i think a section for those with back problems. Overall, they have something for everyone and you get a good workout!! I need to start using them again when i start back up on my fitness goals next year.

[Heybales]

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@randiL wrote:
I am overweight with constant back pain, I have a family of 6 and the only working person. I work graveyards also and other than walking and I do step aerobics and have a stationary bike. What other exercises can I do without equipment that won't strain my back too bad? I mostly need cardio since I am on a 1000 calorie deficit and have met that goal each week for 7 weeks now and have not lost pounds for the last 4 weeks in a row so I know I need more exercise on top of constantly meeting my deficit. Please help I have never worked out before this even at 31 years old and need help.

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I think your assumptions are wrong. Considering you've never worked out before until now, do you really think you have the knowledge base to know what to do next?

Is 1000 cal deficit weekly reasonable for the amount to lose - you got over 60 lbs to lose currently?

It could also be you actually are not eating less than you burn. Though it would be very difficult to be 1000 cal off on logging, though not impossible.

Are you logging all food that goes in your mouth by weight?

Calories is per gram, not by cups or spoons, ie volume (except liquids).

Also, you don't need more cardio the bigger the deficit, as you'll just lose more muscle mass - which you have already done.

None of your exercise indicates you would be doing any better than the average 25% muscle mass loss of the weight you lost.

That sucks big time because it lowers your metabolism and leaves you skinny fat even at what could normally be a realistic goal weight.

And to those saying you are gaining muscle mass - uh, yeah, not at all, not doing cardio only with a big deficit, not at a pace to equal still losing 2 lbs of fat weekly. Which isn't happening.

So the bike is going to be badly underestimated calories burn by Fitbit - do you manually correct it?

You likely have a bigger deficit than 1000, definitely since Fitbit underestimates daily burn anyway - so you could really be throwing a stressful punch at your body, shooting yourself in the metabolism.

Do you get enough sleep? - that's another stress to add to the pile.

Constant back pain, another.

Big family, only worker, sounds stressful too.

You are doing your body no favors by putting another big stress on it by a big diet. So the response is actually very expected when you stress it out that bad. Adapt to your eating level.

Control the stresses you can, like diet, help the others best you can.

And you would do better with resistance training exercises so you can stop losing as much muscle mass - you'll regret that later, if not already.

Pick a muscle group, look at the body weight exercises.

http://www.exrx.net/Lists/WtFemale.html

[Caramammal]

I suffer from a weak back and this year have been almost bedridden, it's been terrible so really can understand why you'd want some exercise which wont strain your back. Ive just started pilates and yoga because i need to strengthen my core/back and it is crazy good. It will help your back, build stength, burn calories and also act as de-stressor. No equipment required, just a floor and a connection to some good youtube vids. I bought a pilated DVD too. Good luck, sounds like you're already doing really well and meeting your goals.

[Komick]

A chiropractor may help too.  You may want to see a medical professional or a physiotherapist to make sure you're doing the right exercise with the right form.  It's important that you don't damage your back any worse than it is.

[HelenaFitbit]

My recommendation @randiL is to consult your Doctor and a chiroprast to see if they can arrange a particular workout for you along with walking with your Fitbit to help you reach your goal. 

[SunsetRunner]

walk faster for short periods of time several times a day, think they call it power walk? not quite jogging but faster than normal walking, fresh air and sunshine as well